Hip and lower leg flexion

Level: 1 2 3

Shin, Hips

Starting position:

Ground facing the anchor point

Strap length:

Mid-calf length

Functional classification:



Lying on your back, arms out diagonally with palms up. Feet in straps, above body level, under the anchor point.
Lift your arms in front of you, palms together;
Lift your pelvis;
Make a shin bend, feet in front of the anchor point.
Strong active plank
Pay attention to the position of the feet at the peak point;
Knee angle 90 degrees.

Recommended load:


Benefits of exercise

Hip and shin flexion level 3 on FISIO functional loops is performed with arms outstretched in front of you.

This is a coordination exercise aimed at developing balance and strengthening the entire posterior muscle chain. The posterior muscle chain includes muscles along the posterior lower half of the body that are responsible for all important movements in our daily lives, from lifting objects off the floor to running and jumping. Creating an unstable support with the help of functional loops creates a high level of complexity and involves a huge number of muscles in the work.

The target muscles are the posterior surface of the thigh, the muscles of the shin, and the buttocks. These muscles are of key importance in everyday life and are responsible for the vertical position of the body, posture, gait and balance during movement.

This is an excellent exercise to increase the functional strength of the legs, strengthen the lumbar spine, develop the muscles of the buttocks and abs as the main stabilizers when performing this movement.